Berries (blueberries, strawberries, raspberries…)
Information from Harvard Medical School (USA) suggests that berries such as strawberries, raspberries, blackberries, and blueberries have a special potential in antioxidant and anti-inflammatory activities. Berries are rich in fiber, vitamin C, and phytochemicals such as anthocyanins and ellagic acid, which contribute to their strong antioxidant properties and health benefits. Studies have linked increased consumption of berries to a reduced risk of heart disease, Alzheimer’s, and diabetes.
Among berries, blueberries are the richest in antioxidants, which help reduce the risk of chronic diseases such as heart disease, diabetes, and Alzheimer’s. Blueberries are also known for their powerful immune-boosting effects. Additionally, the antioxidant compounds found in blueberries may have protective effects on your brain.
Raspberries, on the other hand, are high in fiber, vitamin C, ellagitannins, anthocyanins, and phenolic acids. These compounds have been found to have anti-cancer, antioxidant, anti-inflammatory, and anti-diabetic properties, as well as benefits for cardiovascular health.
Apples
There’s an old saying that goes “an apple a day keeps the doctor away.” A study conducted on nearly 35,000 women showed that apple consumption, along with its relative, the pear, was associated with a lower risk of death from heart disease. Apples are rich in fiber, vitamin C, pectin, and polyphenols, which have anti-inflammatory effects and promote the growth of beneficial bacteria in the gut. Regular consumption of apples may help reduce the risk of certain cancers. Studies have shown that consuming apples (≥166g) can reduce the risk of cancers such as esophageal, colorectal, breast, ovarian, gastric, oral, and prostate cancers.
Apples are also beneficial for patients with cardiovascular diseases. The mechanisms behind this may lie in their antioxidant and lipid metabolism-regulating effects. Eating apples can also help increase antioxidant enzyme activity. Animal studies have shown that the group consuming apples have lower cholesterol levels and reduced plaque area in their arteries, which translates to a lower risk of cardiovascular diseases.
Stone Fruits
Stone fruits such as cherries, peaches, plums, and apricots are rich in fiber, vitamin C, potassium, and various phytochemicals, which give them their vibrant colors. Some studies have shown that cherries can help reduce post-exercise muscle soreness and the risk of gout attacks. The high levels of phenolic compounds in cherries, which are associated with anti-inflammatory effects, may contribute to these benefits.
Grapes
Grapes are a common fruit in Vietnam and are rich in fiber, vitamin C, vitamin K, and powerful phytochemicals. Grapes contain two important compounds, polyphenols and phytochemicals, which have various biological activities and health benefits. Grapes are a rich source of caffeic acid, which is an effective cancer-fighting agent. Additionally, grapes contain bioflavonoids, which facilitate the absorption of vitamin C and help maintain the integrity of connective tissues, preventing the oxidation and breakage of blood vessels.
Bioflavonoids also help strengthen healthy cells to counteract cancer cells and may also have the ability to destroy cancer cells.
Grapes, particularly those with resveratrol, have been found to have protective effects against cancer, especially liver, lung, breast, and prostate cancers.
Citrus Fruits
Citrus fruits, such as grapefruits, oranges, and lemons, are rich in vitamin C, fiber, potassium, calcium, vitamin B, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Although there is limited research on the health benefits of citrus fruits, the nutrients present in these fruits have been linked to heart health.
Various studies have suggested that citrus fruits may protect against esophageal, gastric, breast, and pancreatic cancers.
Flavonoids found in citrus fruits help protect against cancer by preventing the expression of cancer-causing genes and inhibiting the activity of cancer-causing agents.
Pomegranate
Pomegranates are rich in vitamin C, vitamin K, potassium, fiber, and powerful phytochemicals such as anthocyanins and resveratrol. These nutrients may contribute to the potential health benefits of consuming pomegranates. Pomegranates are also a rich source of antioxidants, which help protect blood vessels, enhance blood flow, protect women from breast cancer, and prevent male erectile dysfunction.
Pomegranate juice has higher antioxidant content compared to most other fruit juices. It also has three times the antioxidant activity of red wine and green tea. The antioxidants in pomegranate juice can help eliminate free radicals, protect cells from damage, and reduce inflammation.
The bright red color of this fruit comes from three types of polyphenols: tannins, anthocyanins, and ellagic acid, making it a perfect health food.
Its antioxidant properties are mainly attributed to ellagitannins. The remarkable aspect is that these nutritional values can be retained in liquid form.
Comparing Benefits of Fresh and Dried Grapes
Which is better for your family’s health, fresh grapes or raisins? Vietnamese families often have a love for both of these snacks, both of them providing a good source of various vitamins and minerals. Let’s explore the benefits of fresh grapes and raisins and see which one has the most nutritional value.
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Step 1: Washing with water is just the beginning, grapes need a few more steps to be perfectly clean, shiny, and appealing
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